Tip 1 : Make twice-baked potatoes with plain yogurt instead of sour cream. Top with chopped green onions or chives.

Tip 2 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 3 : Need a healthier dessert? Try baked fruit desserts. Check online for recipes that have little added sugars or solid fats.

Tip 4 : Bake or roast chicken instead of frying, and remove skin before eating, to lower saturated fat and Calories.

Tip 5 : Switch up your protein! Trade in your ham sandwich for one made with peanut butter, tuna, or canned salmon for some healthy variety.

Tip 6 : Brown rice is a great side dish. Try different ways of flavoring your rice dish. Look online for recipes.

Tip 7 : Serve an avocado salad with seafood or chicken. Look online for recipes.

Tip 8 : Eat fruit as a between-meal snack instead of other high-Calorie foods.

Tip 9 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 10 : Make a healthy Southwestern dip with tomatoes, black beans, black-eye peas, and corn. Season with chili powder or jalapenos.